Light weight workout (reduced significantly):
rotator cuff, Achilles, hip hikes, back: full set (PT)
light squats: one set of 5 with 45 (assisted stretching really)
pull ups: 3 sets of 10; tried to minimize unnecessary body movement.
incline press: 5 x 135, 2 x 150, 1 x 165, failed at 175, 1 x 170 (easy!), 8 x 145.
military dumbbell: 2 sets of 12 x 50 lb.
dumbbell rows: 2 sets of 10 x 65 each arm
pull downs: 2 sets of 10 x 160
curls (machine), 2 sets of 10 x 70
It is real; this weekend is going to be hard. Mentally: I am a basket case (more so than normal).
A good aside: I THINK that I solved a math problem that has vexed me for 20 years; I’ll spend the next week or so verifying that I have a solution. I’ve been fooled before.
Some friends thought that I’d like this photo..for some reason.
After the workout: I weighed 186 pounds.
Workout: (lazy pace)
rotator cuff, hip hikes, Achilles, side plank, down dog, back stuff
Also: at the end, 3 sets of 10 of: crunch, twist, sit back, vertical crunch
Pull ups: 2 sets of 15, 2 sets of 10
Bench press: 10 x 135, 1 x 185, 1 x 195, 1 x 200 (best since April, 2010 prior to my shoulder injury)
Incline press: 8 x 145, 8 x 140
Seated Dumbbell Military: 3 sets of 12 x 50
Dumbbell Row: 3 sets of 10 x 65 (each arm)
Pull downs: 3 sets of 10 x 165
Curls: 3 sets of 10 x 65 (EZ curl bar)
I was feeling pretty chipper about my bench press until some young man made 315 look like paper mache.
It is nice to be able to do 15 pull ups and bench press 200 again though; and even better: the shoulder feels fine.
Ok, I am comparing 2012 (spring) to 2013 (spring)
What I did in 2012:
A typical training week consisted of:
3 1800 yard swims
18-19 miles of running: typically 5, 5, 8 with one tempo session and sometimes a race
20-22 miles of walking: typically 14-18 plus a medium walk (4-6)
2 relatively brief weight sessions.
What this got me:
2:34 half marathon (walking)
5K runs: 25:08, 25:14, 25:41 (BU course; long) 24:34, 25:13 (RFTC)
long (fall): 1:23:18 15K (easy course)
I also had a Wild Life Prairie Park 37:07 (4 miles)
Weights: military: 45 lb. dumbbell, incline: 8, 9 x 135, bench: 3, 4 x 175.
Pull ups: 10, 13 max.
Body Weight: about 190.
running: 35-36 miles per week (8-10, 6, 5-6, 12-16)
walking: 3-6 miles per week, one walk, sometimes a bit longer
weights: 3 lengthy, intense sessions.
What this got me:
25:49 (27:04 for 3.25), 25:14, 25:29, 26:12 (long, BU course), 25:48 (RTFC)
25:42 average (two same courses: + 31 for BU, + 35 for RFTC) 32 seconds slower on average. (2 percent slower)
2:01:17 half marathon (running)
1:22:46 15K split (tougher course than 2012 (fall), 32 seconds faster “en route”)
1:29:00 10 mile split (fastest in about a decade)
Weights: 185 x 4 bench, up to 15 pull ups, 145 x 10 (once) on the incline; 140 x 10 is typical.
Body Weight: 186.
Upshot: I am lighter and stronger this year than I was last year. I am slower for the 5K. I am faster for the longer distances. Walking is untested.
Piriformis: still sore at times, but a bit improved; also the back remains a slight chronic problem.
Goals: perhaps reduce the long run to 12 miles or so (once on non-race weeks); add the tempo run back (and reduce the 10 to perhaps 6-7-8), add one walk and do a longish walk on race weekends. Try to add 2 swims a week; those are good for ankles and the whole body.
Other: Monica took some photos from the Peoria Heights Half:
Very leisurely weight workout:
Supplemental stuff: rotator cuff, hip hikes, Achilles, side plank, light squats (5 x 50, 5 x 75)
The squats were more for stretching than for strength. The goal is to be able to build up to doing real weights.
pull ups: 15, 10, 10, 10, 10
bench: 10 x 135, 4 x 185, 7 x 170
dumbbell military: 3 sets of 12 x 50 (seated, supported)
dumbbell rows: 3 sets of 10 x 65 (each arm)
dumbbell bench: 2 sets of 10 x 65
ab sets: 3 sets of 10 of crunch, twist, sit back, vertical crunch (curl that torso!)
incline press: 10 x 140, 8 x 140
pull downs: 3 sets of 10 x 160
pulley curls: 3 sets of 10 x 57.5
No, I didn’t do this exercise nor did I see her:
Stuff I am signed up to do tomorrow’s Race For the Cure. I’ll have to be careful to not line up too far back as this year, the men and women start together (that is unfortunate). I will of miss running through the wave of 12-13 minute milers at about mile 2 and the 11 minute milers toward the end, as I am doing here in the 2009 race. My time was a mid 24.
Fun I have a fast racewalking friend; her WALKING marathon PR (4:19) is sure to be faster than the one I am scheduled to run in a week. She posted some video of her training. She told me that I’d like it. She made a longer video for her coach to critique. I took the liberty of taking a small portion of it.
I sweated like a pig during today’s weight workout. I started off tired and I took the weight session at a leisurely pace.
Supplementary stuff: rotator cuff, Achilles, hip hikes, squats (3 sets of 5; last set was with…gasp,…65 pounds! )
pull ups: 5 sets of 10
bench: 10 x 135, 1 x 185 (off), 3 x 185, 7 x 170
incline: 10 x 140, 7 x 140
military (dumbbell): 3 sets of 12 x 50
rows: 3 sets of 10 x 210 (Hammer)
curls: 1 set of 10 x 57.5, 2 sets of 10 x 65 (ez curl)
pull downs: 3 sets of 10 x 160
abs: 3 sets of: crunch, v. crunch, twists, sit backs.
It doesn’t seem like that much but it took some time.
I just sweated all over the place; I started off a bit tired and fatigued though.
I know that I’ve slowed down in running, even when one accounts for age. To make the comparison fair (i. e., NOT to compare myself when I was averaging many more running miles a week than I do now:
My 5K run time as a 44 year old was 22:09, which is equivalent to a 23:59 for a 53 year old, and a 20:31 for a 20-29 year old.
My recent best: 24:51 (last October) So, I am about 1 minute slower, even if one takes age grading into account.
But as far as weights, here are the age equivalent charts:
(note: this is based on my doing 4 x 185 this morning at a body weight of 186 by the doctor’s scale).
Bottom line: in terms of age grading, I am stronger (FOR MY AGE) now than I was in the early 1980′s. True, I am weaker now …in absolute terms.
One could argue that I am better in the weight room (less bad? than I am on the roads.
(about 2:20 into it…this is from Animal House).
Pull ups (5 sets of 10); rests were hip hikes and Achilles exercises.
bench: 10 x 135, 4 x 185 (improvement) 7 x 170
rest was rotator cuff.
incline: 10 x 140, 8 x 140
rest: 3 sets each of crunch, twist, sit back, vertical crunch.
Note: I realized that I was NOT curling my torso on the vertical crunch; when I did it became much more challenging!
rows: 3-4 sets of 10 x 65 (dumbbells, each arm; I lost count)
military press: 3 sets of 12 x 50 seated (dumbbell, each arm)
dumbbell bench press: 7 x 70 dumbbells, 10 x 65 dumbbells. The 70′s were NOT pretty.
pull downs: 3 sets of 10 x 160
curls: dumbbell: 10 x 30, pulley: 10 x 57.5, machine: 10 x 70.
side plank, back, etc.
Note: on one of my sets of incline presses, someone noted that my last rep was better than the two prior to that; it was because I concentrated. My mind is sometimes undisciplined.
Note; body weight was 186 on the doctor’s scale afterward and I got 4 x 185 on the bench. In 1985, I got 11 reps with my bodyweight (230 at the time) and I’d like to match that some day.
Peoria weather More rain; a line of storms have just parked itself right over us. This has been one really wet (and chilly) spring.
Ok, I only use 65 pound dumbbells for this exercise (dumbbell bench press; usually 2-3 sets of 10). But the rest of it…yeah, that’s me.
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